Is Sweet Potato Better Than Potato for Blood Sugar? (A Blood Sugar Experiment!)

Is sweet potato better than potato for blood sugar? And can we even eat potatoes with diabetes, pre diabetes or insulin resistance? In another blood sugar test experiment, I will be testing how potato and blood sugar interact, while also comparing white potato versus sweet potato on my blood sugar. Now this is an n=1 experiment, so these conclusions are specific to what my body can process and handle. Everyone's body is different so I encourage you to do your own testing to see if your findings match mine!
A little bit about my blood sugar journey... I was told I was insulin resistant in 2017 after a glucose tolerance test my reproductive endocrinologist ordered for me when I was having trouble getting pregnant. And after conceiving, I was diagnosed with gestational diabetes very early on. Since then, I've been diligently learning about blood sugar dysregulation and gathering data through constant finger pricks and CGM experiments since I am now at greater risk for developing Type 2 Diabetes in the future. I've learned A LOT about what works and doesn't work for my body, and how my body responds to different foods. I hope this video helps you on your path to a healthier lifestyle!
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/ @thegoodenoughmama
TIMESTAMP:
03:49 1 hour postprandial test for regular potato
05:11 2 hour postprandial test for regular potato
08:27 1 hour postprandial test for sweet potato
10:25 2 hour postprandial test for sweet potato
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[@ifiaintreadin]

What’s interesting to note is that spikes occur even in those with normal insulin , but after the two hour mark truly counts. I truly appreciate videos!

[@bazzinator7477]

i've been diabetic for over 30 years and diabetes has been in my family 3 generations. I can tell you with certainty that your ideas on what to eat and limiting the spike size is absolutely correct. having said all that i enjoyed watching your experiment. my advice is throw that book in garbage.

[@wgwrigel1]

100%

[@jeanowen4528]

I have been a person with type two diabetes for 25 years, and two years ago I started a whole food plant base diet, now my A1C is in a normal range. I think if I had done the WFPB diet when I was first diagnosed, I might have been able to get off my medication all together, but I was able to cut it in half. The other habit I have is to not sit after eating, I try and move for at least 15 minutes after my meal. That really helps with the blood sugar spike. You are very smart to keep your blood sugars under control. The best to you.

[@SPDATA1]

👍 Great! I feel best nowadays on KETO/Carnivore diet. I was a vegetarian before....

[@Veganbutchershop]

You could have eliminated all meds had you went low carb of some sort. I reversed pre diabetes and high blood pressure with a low glycemic Paleo diet. WFPB is not a healthy diet period. If it were it wouldnt require a tooth brush. You cannot eat a high glycemic starch foundation diet with diabetes and recover.

[@takokhella4835]

T

[@jgreen9361]

@@SPDATA1that’s good. But you still have diabetes unfortunately. If you are avoiding all sources of sugar or complex carbs, your body is still intolerant of sugar. The best path of all is to cure the intolerance.

[@CharlieFader]

@@Veganbutchershoplow-carb can be healthy only if it’s plant-based, high fiber, low in saturated fats. That’s what the science shows anyway. And your nonsense claims about toothbrushes are irrelevant.

[@TheAyikita1]

What's important is not the spike. A lot of people misconceive that the spike causes insulin resistance but studies show that it doesn't What causes insulin resistance is prolonged elevated blood sugar level. So if your blood sugar level comes back down to its fasted level, you're good.

[@BlahBlahPoop617]

Yep. Also, people test carbs impacts when consumed alone and almost no one eats just whole food carbs alone (potatoes for example). Almost always are they consumed with some fat and protein sources as well, which can reduce the spike. But as you say, the spike isn’t as big of a deal as many ppl make it out to be.

[@SudharsanaViswanathan]

hope this is right since this is what happening for me lol

[@keen2461]

That makes sense!

[@thegoodenoughmama]

My opinion is that both the spike and the duration of elevated blood sugar are both important. Even if your blood sugar comes back down quickly after a spike, it still might mean that your insulin overproduced to bring it down. I wish there were at-home monitors for insulin just like we have for glucose!

[@michelrood2966]

​@@thegoodenoughmama Can you do one on lentils, please?😊

[@sjrl6307]

I like that you question everything and don't just accept what someone tells you. Thank you for these videos, I am getting a glucose meter to do my own experiments now 😃

[@thegoodenoughmama]

Thank you so much for this very encouraging comment! I try very hard not to just follow what everyone says because I did that before, and it was not good for me! I know that I will probably get some negative feedback or be told "You have no idea what you're talking about" but that's ok! I'm trying to figure it out for myself, not for anyone else! 🙂 Thankful for your words. Also, yes to you getting a glucose meter! Data is knowledge, and knowledge is power!

[@jacksmith7576]

Exactly... Question Ball Earth... Earth is Flat. The Firmament and water is above. Planets do not exist. The Lights in the are no what you think it is. The Sun Moon and stars are within the firmament... and they spin above us like a clock. Your welcome

[@williamjoyce7168]

I’m a, steak and potatoes, lover. For over 60 years. Potatoes, are a staple for many people. For over 1000 years. Everybody’s different. But if 🎉 physically, in bad shape . It’s not staples that got you in trouble. Kid yourself. But not me.

[@mellocello187]

@@williamjoyce7168Well cars, trains etc are relatively recent inventions, in the history of the human race. So while potatoes have been a staple, so was walking all day to gather food, and farming all day, and working on a factory line, or nowadays working at Trader Joe’s, or delivering the US Mail, which the vast majority of people are not doing. So I don’t think that our KZbinr here is not kidding herself; in fact she is showing you her blood sugar results so she’s not kidding anyone. She’s also not telling you what to eat, she is showing you the effects of various foods on herself. Use it or lose it.

[@williamjoyce7168]

What a terrible opinion. Very limited perspective. Hopefully you don’t demonize water. Not that it means much to me. It is what it is.

[@sandyjohnston2691]

I am new to diabetes and trying to learn everything I can. This video was very helpful. Thank you

[@ozmanfidaar6311]

Thanks for the work you're doing. I recently learned that one contributing factor to insulin resistance isn't just spiking glucose but frequently spiking it (snaking every hour for example). Avoiding snaking might be helpful to avoiding developing insulting resistance in the long-term.

[@thegoodenoughmama]

Yes, I agree with this info! Thanks for sharing.

[@RozuHime]

Thank you for this video! And for mentioning that book which I added to my Amazon cart just now. Excited to read it!

[@thegoodenoughmama]

Hope the book gives you some food for thought!

[@frankburklin1116]

Your efforts are appreciated ,stay healthy.

[@thegoodenoughmama]

Thank you, same well wishes to you!

[@Crimepaysaskapolitician]

The spike is what we are trying to avoid. Thanks for testing.

[@songcob5248]

Hi I am so glad I found your channel. As Korean, I was wondering how Korean foods affect glucose. I learned that it also depends on the ways of you cook the sweet potatoes. For example, when you roast/airfry them, the sugar level goes up versus when you steam them, lower sugar level. Love your videos!

[@ifiaintreadin]

I love baked sweet potato! But my numbers spike high… maybe because I eat the whole and not half

[@gregmooradian3711]

Great information! I didn’t notice if you kept the skin on but supposedly that helps with the spike. I do believe it comes down to portion size! Thanks again!

[@AlyenasKitchen]

Thank you so much for sharing your results with us! Interesting that the sweet potato spiked higher. I love potatoes so this is a little good news! Loved your rice video too! I guess I will be switching to brown rice! 🍚🥔😊

[@1962jassy]

Have you ever done a comparison of herbal remedies for blood sugar? I would be so interested. thank you for doing what you are doing.

[@mrvlogz2024]

The spike is very fast but it came back to normal after 2hrs. Very informative

[@thegoodenoughmama]

Thanks for watching!

[@jessicalee422]

love these vids girl!!

[@thegoodenoughmama]

Thank you for watching and supporting!!!

[@diogoappraisal]

Thank you for all your videos...very informative. Wondering why you don't only eat the food that you are testing rather than adding other foods? Seems like additional foods may have different effects on the food you're testing?

[@thegoodenoughmama]

Thanks for watching! This is true that adding foods will impact the outcome. But I wanted to test potato how I would normally want to eat it (ie. with butter). There's never been a time where I've ever wanted just a plain potato with nothing on it. But sweet potato, I prefer on its own!

[@wanderingsoul2909]

Another good video ! I wonder how a salad with fiber and some fat/protein ( cheese/nuts ) and then HALF a baked potato with sour cream and butter would do ? and a FULL one ? ( Portion Size Matters ! ). Thanks for your helpful videos !

[@florenceledgister7327]

Hi "good enough", am fascin- ated by your testing, very 'scientific' of you. A secret to good Diab-. mngmnt is low carb, FIBRE!, portion size. If we know it, do it. Perhaps a larger serving of veges. FIBRE does slow the rate of spike , if you will. I can reco- mmend video sessions by Dr. Mohan, practices out of Dubai, India. Don't limit your- self to one medium of learning. All the best and, great going. Fr: the W. Indies a Ret. R N & Diabetic, 25 yrs. 👍🤗🌴🌴 Island girl.

[@JacquiQ]

So interesting ..the potato result. I had to stop eating rice at dinner as it perked me up so much , was bad for my sleep. I also think potatoes do the same but not quite as bad. I am now not eating too many carbs for dinner . .I was pre diabetic but got my numbers down by not eating sugar for the last 3 months.. First time in my life I have ever been able to give up sugar also avoid honey, maple syrup, malt rice syrup - it all raise my BS plus processed sugary foods etc..I still eat fruit. I am still working out how much carbs I can eat. If I go too low my BS goes way too low and I crash and have no energy at all. . Tough finding sweet spot. Love your experiments and sharing :)

[@thegoodenoughmama]

Thanks for sharing! Sounds like you've been doing a great job of discovering what works for your body!

[@BigBoaby-sg1yo]

Try drinking a cup of bitter melon tea 2x per day, I’m not diabetic,but used to get disturbing spikes Especially after weight training. Since I’ve started drinking the tea I don’t get the same results.

[@tthomas]

Really love these experiments!

[@thegoodenoughmama]

Thanks for watching!

[@ijl8636]

Me too 😊

[@gerrysecure5874]

My serving of meat is 200g 😂 but potatoe with butter, salt and cheese is indeed magic 🎉 I don't think that occasional blood sugar spikes are bad. It is more important to let it stay down at baseline for hours after the meal and not stay elevated by snacking again after 2 hours.

[@thegoodenoughmama]

Yes, magic combo!

[@spandel100]

@@thegoodenoughmamaThe fat is what causes the elevated spike and slower drop.The worse thing you can do is put sugar fat and salt into your body together in a single meal...and most people do that ...all the time.Bad...really bad.

[@IK_59]

Very nice video again, keep up the good work. The new research suggests that hyperinsulinemia is the root cause of of the metabolic syndrome.We still dont know how long it will take insulin levels come back to normal levels after eating carb rich meal. I think the longer the glucose levels elevated in the blood the damage it will do in the blood vessels, the sooner it goes to the tissues , the better it is.I think carb rich meal with fatty food will result in blood sugar elevated for longer time ,but intially it wont spike your blood glucose much.I think avoid process food and eat whole food and check your portion size.And golden rule, when 70% full, stop eating and walk 30 mins after each meal , you will dump your sugar in tissues without spiking the insulin.

[@thegoodenoughmama]

Thanks for your comment! I can't wait for the day where we can check our insulin levels like we do our glucose levels. That'll reveal SOOO much more info about what our bodies are doing with certain foods!

[@100youron]

I would love to see you do an experiment on how/if adding high fiber foods to meals before eating high carbohydrate foods affects the insulin surge. Thanks for these videos. I find them very helpful.

[@thegoodenoughmama]

I can't measure insulin surge but I can measure glucose! Thanks for the video suggestion and for watching!

[@ceasaresquivel4344]

Aren't carbohydrates and fiber the same thing.

[@alicia.discovers]

@@ceasaresquivel4344 I've read that fiber is a type of carbohydrate, but they have different purposes. Carbs break down into glucose for energy and fiber serves good gut health, but it can also regulate how carbs are absorbed for lower insulin levels.

[@martinbrandom2654]

​@@thegoodenoughmamagood point.

[@thomashill6347]

Not really helpful BUT you are a mother that is doing what you can to stay healthy and that is wonderful, may you have a long life with LOVE and HAPPINESS

[@thegoodenoughmama]

Thank you for the kind and encouraging words!!

[@BoldTestament]

How is this not helpful? Hater.

[@Sufficient4UsIsAllah]

What wasn’t helpful about this? Strange.

[@harryagualo3127]

Awesome I'm learning a lot...

[@peaches911]

Thank you for doing this experiment. I love potatoes but quit eating them when I started doing low carb. Still afraid to add them back in my diet but this experiment has me wondering if I should try them again.

[@thegoodenoughmama]

I'm with you! I'm very afraid to add them back into my diet! But I think if I attempt to eat them in very small portions and in a "clean" form, maybe my body will be ok? I don't know, it's all about trial and error so I'll just continue to monitor.

[@dudea3378]

Very interesting, and totally contradicts every chart I've read out there! I wonder how much difference there is between different varieties of potatoes and sweet potatoes. I've found some delicious Okinawan sweet potatoes and refuse to give them up but I'm still curious lol!

[@spinachtriangle]

Great work. Could you please do a comparison between what you have just done and a totally cooled down sweet potato from the fridge that has been pre-boiled please? There is a lot of literature out there saying to eat the starches as cold as possible so that their structure has reformed.

[@cassieoz1702]

Steve on Serious Keto tried a whole load of 'resistant starches' and they all made his glucose spike. The original research in GI and resistant starch were mostly done on very small numbers of young, well people. I hang out with a bunch of older folks using CGM and none of these 'truism' worked for is

[@SleeplessinOC]

@@cassieoz1702so you’re saying it’s not any better in terms of reducing sugar spike to eat it after it’s been refrigerated for 8-12 hours ??

[@cassieoz1702]

@SleeplessinOC I'm saying that, regardless of the THEORY, it doesn't work at all for some folks. Don't assume what you've been told is true, test it. Test it on more than one occasion because how your body processes carbs depends on so many things (sleep, stress, what you ate for the last meal ...)

[@thegoodenoughmama]

I haven't found the resistant starch theory to be that helpful for my body but I will have to test this out again!

[@cassieoz1702]

@@thegoodenoughmama it's a nice theory that's been tested an very few healthy young folks. Most of the folks I've seen, often using CGM, haven't found it to live up to the hype

[@user-ej7or2gp7p]

Great job !! Just a thought for future projects, if you had a girlfriend w/o diabetes and she ate the same things to see how a healthy blood sugar reacts I’m just curious and want you to do the work sorry . I really do appreciate your methods ,processes and time . Be well and thank you !

[@mfar3016]

I’m not sure how you feel about lentils, but if they’re something you like, I’d love to see you do a video about them…many people pair them with rice (NO BUENO!) but I like to make a broth based lentil soup with an onion, garlic & some chopped spinach. Delicious, filling, healthy (supposedly). If the effect on blood sugar is safe, I’d like to incorporate lentils as one of my staples.

[@thegoodenoughmama]

I like lentils! I don't eat them often but if I do, I usually add them in soup like you. Like with most legumes, people have different blood sugar responses to them since though high in fiber and protein, they are also higher carbs. I'd encourage you to see if they are blood sugar friendly for you!

[@nievesperillo7117]

​@@thegoodenoughmama😢❤n

[@funmiatandare4659]

Just stumbled on your page. Thanks for sharing. Trying to bring my A1C back below pre diabetic. Please can you share the glucose monitor you use?

[@epartsacc]

Very valuable information here.

[@thegoodenoughmama]

Thanks for watching!

[@aftabkahn3366]

Nice analysis

[@thegoodenoughmama]

Thanks for watching!

[@Fldavestone]

I see somebody peeking over the counter.I am glad you did this,we eat both and my wife is type 2 this is really helpful.

[@thegoodenoughmama]

Thanks for watching! Glad it was helpful.

[@ezgibarlas9253]

Hello, another great video. :) 1st and 2nd hours after the first bite? Or after the meal? Also, may I know in which program you created the graphics? :)

[@thegoodenoughmama]

Thank you so much for watching! I always check after first bite because that's what I learned from my doctors when I had gestational diabetes. For the graph, I use the website venngage. It's free! 🙂

[@ezgibarlas9253]

@@thegoodenoughmama Thank you so much🙂

[@Dave-bx8gs]

thanks for the video. Were you doing the same type of activity while the 2 hours wait ? So why not take a walk after the potatoess and see what that does ? You look very healthy so keep up the good work

[@TG-ng2ko]

Enjoy watching your video great work

[@thegoodenoughmama]

Thanks so much for watching!

[@johnhubbard6262]

Have you ever tried adding Chia see, or ground Flax seed to your tests - Both seem to smooth out and lessen spikes for me.

[@thegoodenoughmama]

Yes! I add chia seeds, ground flax, and hemp seeds to so many things, and it's great for blood sugar! Thanks so much for watching and for your input.

[@linalesia5188]

There are just so many differing opinions out there that I decided years ago to listen to my body. Since then, I have been able to manage my blood sugar better.

[@sammavitae114]

Exactly. That’s what is done in a glucose tolerance test. Another example that is a similar idea is how quickly your heart rate returns to baseline after intense exertion , if your heart drops to baseline within a minute you have a healthy heart.

[@thegoodenoughmama]

Love that idea! Listening to your body is the best advice.

[@tenzinwangchuk4469]

It's a good experiment you are doing here, but then you must not squeeze the puncture site to prevent diluting the sample with fluids from tissues which can lead to inaccurate readings. And also, ribs do not contain carbohydrates unless it's processed with something else.

[@thegoodenoughmama]

Thanks for the input! Yup, my ribs had no carbs because I didn't use any sauce- just spices like paprika.

[@matttyler8331]

You’d be able to do this much better with a Continuous Glucose Monitor (CGM). You could see what’s going on on a minute by minute basis as opposed to making assumptions over the course of hours. Your spikes might be much higher at different times. As a lifelong type-1 diabetic moving to a CGM really opened my eyes as to how different my blood sugar readings were in both short term & long term after eating certain foods. It’s not near as linear & predictable as you might think.

[@thegoodenoughmama]

Thanks for your input! I have a lot of What I Eat In a Day with my CGM videos on my channel :) Hope you check them out. I totally agree that CGMs provide invaluable data! Unfortunately, they are very expensive and didn't have one at the time I filmed this video. kzbin.info/www/bejne/rKKwqGiqqrN0aJY

[@JodiRaeRandaCastleRockRealtor]

I love experimenting with my body and trying to get it healthier too. I have been intermented fasting the last couple of years doing keto, carnivore & now KETOVORE as my ketones got to high 8.0 so as a lean mean hyper responder I knew if i added a little carb my ketones would come down and they did. My blood sugar before half a white sweet potato and my ribeye was 92 and spiked in an hour to 134, thats up 42. It dropped to 95 in two hours. As a non diabetic who was on the way to being diabetic my insulin resistance is healed after 2 years and I don't like my blood sugar over 100 per Dr Eric Berg. I am going to try a purple sweet potato too and see what happens. Ty again for sharing ❤

[@thegoodenoughmama]

Wow, thanks for sharing your experience! I never heard of the term ketovore before.

[@JodiRaeRandaCastleRockRealtor]

@thegoodenoughmama my pleasure. So far no more issues with high ketones and just eating meat so I am thrilled. As eating just fat & meat is easy & very filling.

[@eliezergenelazo7854]

It depends what kind of activities you're doing between, 1st test and after 1 hour for 2nd test, if you have lots of movement done for 1 hour, it really fast to lower your blood glucose rather than you're only resting for an hour it may slow to lower your blood glucose..

[@thegoodenoughmama]

Yes, you're right! When I do these experiments, I try my best to keep everything as consistent as possible. I'm not perfect because no two days are the same, but I keep in mind factors like activity level to give the experiment a fair shot.

[@belwynne1386]

Try cooking the potatoes/rice the day before and reheat. Apparently increases the amount of the starch that becomes resistant which in turn slows down glucose digestion and blunts spikes.

[@thegoodenoughmama]

Unfortunately reheating starches doesn't make a big enough difference on the impact on my blood sugar. I've tried it with both potatoes and with rice. I wish it worked for me!

[@bernarddigrino8665]

For me, potatoes and rice still spike my glucose levels after being refrigerated overnight. However, I do well with pasta, especially when incorporating protein (i.e. speghetti & meatballs).

[@432wheels]

@@thegoodenoughmamasounds like me. None of the “hacks” work for me….including ACV

[@thegoodenoughmama]

​@@432wheels 🙁

[@TheNewMediaoftheDawn]

I had my worst blood sugar on high protein, medium fat, low carb. Now I’m medium-low protein, medium high fat, medium high carb…. A Mediterranean type diet. White rice, white/sweet potatoes, white wheat, cooked veggies/soup/stew are the base with butter or olive oil, than smaller amounts, eggs meat and seafood, although I do eat lots of eggs which are higher fat. Cheers🎉

[@thegoodenoughmama]

Glad you found something that works for you!

[@gbpatriot2]

It might be worth considering that harder new potatoes spike lower than old potatoes, and mashed potatoes spike even higher. In simple terms, the newer and harder potato takes longer to digest, while the mashed potato is in effect processed and therefore is digested quicker.

[@sykusch]

Thank you for all your work! Do you count 1 or 2 hour from the start of your meal or end of meal? (Some meals take me longer to eat (salads) than other meals.) Thank you.

[@thegoodenoughmama]

Thanks for watching! I usually check both 1 and 2 hours when checking my blood sugar, but I'd say for me, 2 hours is more important.

[@CaramelQT504]

I was told to start timer from the first bite

[@susibul5320]

Denis Pollock on Beat Diabetes says count 1hour from your last bite.

[@tobylopez445]

great vid!

[@fadisalem2710]

Good video dear. I have a question though. Let's say if I were to do a low carb diet and even for the entire day I didn't really have any carbs, but just decided to have like 1/4 of a doughnut. So Would that still be okay to do so?

[@thegoodenoughmama]

Hello! It's hard to answer your question because everyone's body is so different. But for me, if I decide to have 1/4 of a donut, my blood sugar is usually fine as long as I pair it with some type of fat or protein. So for example, I might have a handful of almonds before eating the donut. If I eat the donut on its own, even if it's just 1/4, I'm pretty sure my blood sugar will spike. Hope that's helpful!

[@fadisalem2710]

@@thegoodenoughmama again dear thank you very much and God bless you. I just now subscribed to your channel because of Dennis Pollock from the Beat Diabetes channel.

[@Sufficient4UsIsAllah]

I feel so much better now for listening to my gut instinct about sweet potatoes. They are way too sweet to be better than white potatoes. And even if post prandial blood sugar returns to baseline at the two hour mark with the sweet potatoes, it’s better to keep spikes low as possible in the first place.

[@pde442]

Awesome video

[@thegoodenoughmama]

Thank you so much for watching!!

[@linhhoang-gm7me]

Thank you deeply for your hard work ma'am. Please keep on testing for us. Coffee and sugar level in the mornings next ?

[@thegoodenoughmama]

Thanks for watching! Unfortunately, coffee makes me feel terrible so it's not something I'm able to test!

[@bedeaboh323]

Some people tell me that unripped plantain is good for diabetics and has a low glycemic index.Could you talk about it please. Thanks

[@thegoodenoughmama]

Unripe plantain is not easily accessible to me so I haven't tried it, but plantains release more sugar as they ripen, just like a banana, so it makes sense to me that it is lower on the glycemic index. However, plantains are still very starchy so if I ate it, I'd probably make sure to pair it with fat, protein, fiber.

[@worldhello1234]

@5:03 You have to balance the meal and cover it with insulin. If you have food with a high glycemic index, it makes sense to balance it.

[@thegoodenoughmama]

i don't use insulin.

[@jim2611]

Hi, I enjoy excellent videos. I live in Australia and I'm a type 2 diabetic. Is it possible to convert the mg/dl to mmol/l glucose and show it side by side? I keep having to stop your video and go to a converter website 🙂

[@addpuppets9326]

how long did you cook the sweet potato? Longer means releases more sugar. . . I heard that from somewhere.

[@johnnyvegas5681]

Depends on how the sweet potato is cooked, at least it does for me. Major difference in the amount of sugar it releases, which is why I stopped eating baked sweet potato. Although, it still tastes the best to me of course.

[@Sunfl0w33r]

How else should it be cooked?👀

[@reginahoggan227]

Yes I love to see the rib recipe

[@thegoodenoughmama]

I'll make a recipe video!

[@mollymolly2512]

I recommend trying a while food plant based diet. It is the only thing that keeps me in check. If I go off of it, my numbers spike.

[@drivingjade2476]

Can you do red potatoes too? They're supposed to be the lowest carb/sugar potato and have extra nutrients

[@thegoodenoughmama]

I didn't know that about red potatoes! Thanks for the suggestion!

[@Rbdr1111]

I have a few ideas to make your channel more popular get all the bullet points from your expirement and make 60 second shorts that way when we are watching your vids it’s easier to get people to come to your channel with shorter vids great content!

[@rollscool9499]

I am a type 1 diabetic and have been searching for solutions to blood sugar control. I have read and have followed the Mastering Diabetes lifestyle. My thought process was similar to your’s in regard to eating potatoes. I said to myself there is no way this is going to work. I ate the potatoes (sweet and others) and I did not have blood sugar spikes. The key is to limit the fat intake from the animal products as well as dairy. I included potatoes in huge salads that included beans many vegetables with oil free dressing. Try it that way if you are able to eliminate animal products or oil. It works!

[@thegoodenoughmama]

Wow, thanks for sharing your experience! What kind of dressing do you use if it's oil free? Is it just vinegar or some sort of acid?

[@rollscool9499]

My dressing is usually a vinegar base or a low sodium salsa or pico de gallo.

[@carolynfettes1785]

I am wondering what pumpkin does to your blood sugar. It tastes a bit sweet. I have given up sugar two weeks ago. Am strict but get hungry. Am hungry a lot. Like your channel a lot. Thanks.

[@Colin-From-Corby-yy4vb]

I would suggest you purchase a blood sugar monitor, that way you can test for yourself after each meal what makes your blood sugar spike, this is what I did, so now I know what to avoid, we are all different, what spikes one persons BS won't necessarily spike another persons BS in the same way ! Without a monitor you will always be guessing ! Another tip as I have found out is to buy some 'Stevia' sweetener, to replace your sugar habit if you find it difficult to go without on some foods !

[@thegoodenoughmama]

I am also curious about exactly how my blood sugar responds to things like pumpkin, kabocha squash, delicata squash, etc! I'll have to test this

[@Veganbutchershop]

I have went to butternut squash no more potatoes in long time

[@kmthye]

High fibre greens are the common ingredients why both Keto low carbs and Plant based diet work. High fibre vegetables have very slow insulin requirements. Plant based influencers mask their bias by saying eating bulky whole food i e high fibre low carb ultimately

[@thegoodenoughmama]

Yes! I love those high-fiber greens!

[@monnoo8221]

your experiment with rice brought me to brown rice :)) ...and your values are perfect. there is so much nonsense out there about insulin and blood sugar.... any spike above 125/130 is leading to glycosilation, of red blood cells, connective tissue, nerve cells... additionally the longer your insulin is high, the more bad side effects of insulin and IGF1 appear. Glycosilation is a non-linear probabilistic game. The higher the peak, or the longer the blood sugar stays elevated. the worse it is. One other reason why white potatoes do not spike as high, could be that they contain more protein. Such, if you eat an egg just before, it might help as well

[@thegoodenoughmama]

Thanks for watching! Yes, I love adding an egg to my meals for my protein!

[@mfar3016]

I’d have really liked to see you eat the potato by itself (aside from some butter) to isolate the results. Many people eat potatoes by themselves 🙂. Then maybe compare those results when paired with meat/veggies/etc.

[@thegoodenoughmama]

Thanks for the feedback!

[@adamczer7017]

Have you ever tried cooking then cooling potatoes? They have more resistant starch. You can even heat them up after they are cooled and they will have the same effect and result in a lower glucose spike.

[@thegoodenoughmama]

I haven't found the resistant starch theory to work for me but I'll have to try it again!

[@adamczer7017]

@@thegoodenoughmama also always keep the skin on for the extra fiber and have them with protein and/or fat.

[@ArchieArpeggio]

Well portion size do matter of course. But like me living in Finland where we eat alot of potatoes and bread typicly in every meal, that might to problem over the years. And the amount of potatoes what basic man would eat is 2-6 whole boiled potatoes for one meal and at least two slices of bread. So you can think how much of carbs there is in total... Even that we eat whole foods and makes things from the scratch instead of processed foods, it isn´t healthiest possible way to eat. You sure can lower the amount of starch from the potatoes if you peel and dice your potatoes and rince those potatoes. Much of the starch gets rid off this way. Also when you boil the potatos it removes starch as well. Starch comes to the surface of the boiling water while you cook and you can just peel of it. So by doing these you sure can lower the carbs quite alot with these tips. Also that sould lower that sugar spike you had if compaired doing potato in air fryer. I were all ready cutted down my carb consuption earlier but still i gained weight every year about 4,5 lbs (2kg). My blood sugars at the mornin after 10 hour fast were too high (quite sure that i were insuline resistant at that point), i become obese and my blood preasure had raised little over the point that it would still be ok. So i tought what the heck could i do becouse i didn´t had time to start exercise. I didn´t had even energy to do that. Long hours in work and i have to rest too. After long (three months) studies i took big leep to forward and made the biggest turn in my lifestyle. I started ketogenic lifestyle and dropped carbs under to 20 grams a day (recommendation in Finland is 300 carbs a day for man and that is absolutely insane). I got fat adabted in three days and started to burn my body fat. Now i´ve been on keto for 10 months and i lost over 50 lbs of weight (23kg). I dropped to blood sugars for idealic levels at three months and don´t have insuline resistance for sure and my blood preassure is in great. Also tons of health improvements came as bonus that i didn´t even imagine. If you struggle in life and you have tried everything that there is with carb based life and those things doesn´t effect. Make the bigger jump and and try keto or carnivore at least three months. After you have seen and felt what people have experienced. I´m quite sure you want to keep it up and stay other three to see what six months have done and after that you just don´t want to change back to carbs anymore. I sure don´t and will. I rather choose to keep healthy life and don´t want to get sick with carbs again.

[@thegoodenoughmama]

Wow, thanks for sharing your personal story! I'm happy you found a diet that works so well for you!

[@ArchieArpeggio]

@@thegoodenoughmama Yes and here in Europe ketogenic diet is something that normal people does not have any idea what it is. Everyone have bought the ideologic what the mainstream and guidelines keeps automaticly healthy. The thruth wrom western guidelines are just horribly wrong. Stantard American diet is far away from healthy for most people and most dont even give a crap for those (neither in other western world). Propably best guides or healthiest are at the eating habbits in mediterrian area. That isn´t possible for everyone and the lifestyle there is very different if we compair to many other countries. Even the climate is so different there and effects totaly different way. There is so much different factors that specific guidline should build induvidually, not by whole nation(s).

[@cassieoz1702]

Your body's exposure to glucose is actually defined by 'the area under the curve' so both the height of the spike and itsduration are relevant

[@thegoodenoughmama]

Yes 100%

[@bamamccall9846]

What medication are you taking?

[@lelandglenn1788]

I’ve read that spaghetti squash has a very low GI and the other squashes like butternut and acorn are higher GI. Maybe you could do a test on those?

[@thegoodenoughmama]

Great suggestion! Thanks

[@Mary_D.]

Hi. Thanks for the great video. I would like to ask you if you exercise daily. It is impressive how quickly your bloodsugar comes down. Do you have fatty liver? Thanks. Be well.

[@conradtaylor29]

Yes, Master Diabetes is a must read if you're diabetic, pre-diabetic, or not diabetic at all. When I was researching pros and cons to whole food plant based (WFPB) diet because I was taking 6 medications and it just didn't sit right with me. Cyrus and Robby was one of the first videos that I hit on KZbin. I wasn't diabetic or pre-diebetic but this is where I first learned about whole food plant based as well as their best selling book, Master Diabetes. Thus, I started my whole food plant based journey on August 7, 2020 and by the end of 2020 was only taking 1 asthma medication. Furthermore, I was eating just fruits, vegetables, grains, legumes, nuts, seeds, no sugar, minimal oil and salt. I'm still working to removing salt and oil from my cooking but I'm using way less of these items today. For example, I use a tsp of oil when I do stir frys and no more than 1 - 2 teaspoons of salt for cooking anything that makes 6 - 8 servings. Next, my doctors were shocked to see a massive improvement in my overall health after seeing my labs. These days I'm getting into hyper-nourishment based on Dr. Brooke Goldner's protocol in order to take another leap forward in my overall health journey. Finally, butter can definitely help spike your blood sugar here. Next, sugar from whole foods isn't the same as non-whole food sugar. Try swapping out the butter for a homemade plant based dressing the you can make here. plantstrong.com/blogs/plant-strong-recipes/oil-free-salad-dressing-guide

[@spandel100]

Yes Conrad,I was trying to explain that in an earlier comment,that carbs with fat like butter are not good for insulin responses.The fat will delay the migration of sugar to the cells.So as you say,WFPB is tops as far as looking after your health is concerned.This whole keto fad is going to end badly,mark my words on this.

[@thegoodenoughmama]

So glad that you found something that works so well for you!

[@arieljoel2419]

well it's normal to have your glucose spike within 2hrs of eating as there's a term called 2hr postprandial glucose level that is usually tested and afterwards, it retraces. But are you measuring in g/dl?

[@thegoodenoughmama]

Hi! I'm measuring in mg/dl. It seems as if its up for debate whether your blood sugar should still be up at the 2 hour mark or back down to baseline by the 2 hour mark. I like to aim to get my blood sugar back down to baseline by 2 hours, though I fail miserably often.

[@WholeBibleBelieverWoman]

From what you said about the book MASTERING DIABETES, it reminds me that Dr. John McDougall, author of THE STARCH SOLUTION and other books, has for many years promoted eating a LOT of potatoes, but NO oils, fats or animal foods and has been doing this for decades and he has had people's type II diabetes REVERSED on this diet. I personally hope I can find another way, because I do not want to give up the fats.

[@thegoodenoughmama]

I hear you, the fats are yum

[@Shakerhood69]

You can reverse type II on carnivore too.

[@WholeBibleBelieverWoman]

Good luck with that. With all the things they are doing to cattle and meat nowadays, I only buy the best I can find at a hefty price -- but eat it less. Actually these days I am going wholly into the fresh-milled home baked bread diet. I was BLOWN AWAY when I found out how the health of the whole country (here and elsewhere) took a big plunge when the masses started using white (refined) flour with all of the nutrition and fiber removed. The grains used for flour hold 40 of the 44 most important nutrients for people -- IF the flour is FRESHLY milled. I'm having a real lift in my health just from a few weeks of starting to eat bread (and muffins and cookies, etc.) from flour I milled only an hour before. Even "whole wheat" flour in the store is NOT whole wheat (which is not a legal term for food labeling). Those who sell "whole wheat flour" CANNOT leave in most of the wheat germ or bran because then the flour would not be "shelf stable." I still love to eat potatoes -- things like homemade cream of potato soup with mushrooms and spinach -- for a satisfying winter soup, and do my best to eat enough fruits and veg, but it is AMAZING the health-giving properties of such bread. I never eat store-bought bread anymore. Sorry. I'm terribly off-topic, I know.@@Shakerhood69

[@Shakerhood69]

@@WholeBibleBelieverWoman So glad to hear you found something that helps you! Guess I am lucky as I am able to get local beef and eggs as fiber and grains are horribly inflammatory to my IBS.

[@WholeBibleBelieverWoman]

Amazing. Our bodies are fearfully and wonderfully made!@@Shakerhood69

[@jamespn]

I ate a baked sweet potato and my glucose shot up to 180, the sweet potato was baked in a regular oven until soft. Eating Oatmeal cooked from raw oats caused my glucose to surge to 167. Eating teriyaki beef from a Japanese grocery store and glucose shot up to 162. I love Asian food but I stay away from Hunan and Thai food restaurants because the food has too much sugar and who knows what kind oil they use in preparing food.

[@tdgdbs1]

Beef shouldn't raise serum glucose at all, but the marinating souce is 90% sugar.

[@Colin-From-Corby-yy4vb]

The sauce has sugar within it, they usually do, but then it's possible they add sugar to the oil to make it taste better as well, who knows.

[@DianaGonzalez-qs6ln]

What Asian foods do you find you can eat?

[@jamespn]

@@DianaGonzalez-qs6ln shrimp, daikon, Chinese broccoli, tofu, brown rice (small portion), Mung and pelt beans, pork knuckles, steamed fish on top of a rice cooker with ginger, scallions and black beans, mixed bean soup with pork ribs and anything without added sugar.

[@martinsinclair55]

People talk about eating cold potatoes cooked the day before, for less glucose. Can u try one of those to compare?

[@Johnyrocket70]

I noticed walking for 15 to 20 minutes about 20-25 minutes after eating burns the sugar up and starts to level out a spike. Burning up the sugar prevents damage to the body lowering peaks. If you want to splurge on food you normally wouldn't. Get to stepping. I've walked off 80 points in 25 minutes before.

[@jgreen9361]

Best thing for blood sugar. Cut out refined sugar, ultra processed food, all meat and dairy for 3 months. Reverse the diabetes, reactivate insulin control. Then It won’t matter which potatoes you eat.

[@armandosanchez8901]

What about " resistance starch"... Have you done any video about it?

[@thegoodenoughmama]

I haven't done a video about it yet but plan to. Without being super systematic about it though, I've tried it and it hasn't made a big enough difference in my blood sugar for me to use this hack "safely". Blood sugar still spiked through the roof.

[@janetlance3053]

I've heard the same thing but can only lose weight on Keto / I'm also wondering about the lower glycemic index if you refrigerate potatoes overnight then eat them

[@daveforgot127]

Mastering diets is wonderful. Ive read and followed it.

[@daveforgot127]

Boiling it healthy way to eat

[@daveforgot127]

Interesting. I love potato's and sweet potatoes alone and my numbers are always better than the regular potato.

[@diamondk67]

No potato is good if you don't want to raise your glucose. Diabetics should drastically lower their carb intake. I did and lowered my A1C back to normal.

[@thegoodenoughmama]

Good job lowering your a1c! 🙌

[@whoooami2090]

I just watched a video on KZbin of a professional saying that if you are going to eat a starchy food, you should eat a salad or some type of vegetable like broccoli, green beans, asparagus, as well as your protein and fat then eat your potato or starchy food. It’s supposed to help lower the glucose spikes.

[@TheaHFrancis]

I am following a wfpb diet with alternation between carbs and fats. Which means when I eat carbs I do not consume any fat

[@thegoodenoughmama]

Ahh thanks for the input. Interesting about alternating between carbs and fat. I hadn't heard of that!

[@iivasmith1163]

Wow...this is a lot of checking. Does this get draining?

[@mistrbravado]

I wonder... with the sweet potatoes, did you add butter like the white one? Maybe that fat of the butter or lack thereof caused a lower spike in the day prior?

[@thegoodenoughmama]

I ate both potatoes the exact same way! Fat definitely does blunt the spike a bit.

[@budi2005]

I watched your videos often. Fyi, my blood glucose is normal. I want to reduce carbs to prevent any problem in the future. There are 2 things I understand from the experts mostly from doctors in USA in youtube. Number 1: Eventhough blood glucose looks normal after 2 hours, it is still a question left: How much insulin released by the pancreas to bring it to normal after 2 hours. It should be balance as what it should be. If the pancreas working very hard to produce a lot of insulin just to make the blood glucose back to its base, that is a hidden danger of insulin resistant. High insulin and high blood glucose are 2 different things. High insulin causes low grade inflammation. Number 2: eating foods low glycemic index looks smarter, but we should see the fructose content if any. If it is high fructose low GI, it is also a hidden danger there. High fructose causes fatty liver, and fatty liver causing insulin resistant. Fructose can be more dangerous than glucose, because just one organ can process fructose: the liver. Glucose can be processed by many organs in the body

[@thegoodenoughmama]

Thanks for this! I agree with everything you said in your comment. I've done a glucose test / insulin test and my insulin response is much higher than the average person, hence why my doctor told me I was insulin resistant. I am waiting for the day when we can measure our insulin response at home. That would be a game changer

[@gw7624]

The carbs in sweet potatoes break down into simple sugars more readily than white potatoes when baked. Steaming them is the healthier cooking method.

[@stuartshatraw7868]

Agreed. I boil my sweet potatoes. It does not spike bg that high.

[@victorw3074]

The problem most people have is that they do not simply eat one potato or other high carb food in isolation but instead indulge in sugar or high carb snacks every few hours. therefore this spike you see never really goes away as it is accompanied by other spikes all during the day, keeping your insulin levels high and possibly leading to insulin resistance. Obviously, having a spike with one food that disappears in two hours looks great, but not when combined with food intake every couple of hours.

[@thegoodenoughmama]

True!

[@elimanor3610]

You must eat cold potatoes and sweet potatoes after cooking, they must be cooled in order to create resistant starch that does not break down in the colon, these are broken down by probiotic bacteria

[@ShazWag]

It would be interesting to see this lady's blood sugar spikes/drops after eating cooled potatoes.

[@iivasmith1163]

True, after you cook a sweet potato cool it in the fridge to break it down

[@thegoodenoughmama]

I didn't find the resistant starch theory to work very well for me but I plan to test it out again!

[@theyuha]

it seems the less we see or listen to doctors and drug companies the better. They seek making money more than making us well. Also they get paid whether we are well or not and actually make more if wee are not well. Interesting experiment. I have been decreasing potatoes some but I really like them.

[@thegoodenoughmama]

Thanks for watching! Like you, I really like potatoes too

[@ernst6787]

Congratulation to your great channel! It is super, that you are measuring all these differences! It is giving insulin resistant persons a general guideline. However it is important to say, that the insulin response is very individual. It depends on your body history, whether you have been Diabets 2 already, age, nutrition and much more. Therefore I recommend that the viewers of your channel repeat the same measurements and draw their own conclusion. For me (67 years old Diabetes 2 since 58- recovered since 65- HbA1c now 5.3 former 6.9 weight loss 20kg) I am reacting much more to glycosis. My blood sugar on white rice e.g. is increasing 80 points- therefore for me KH, no sugar., no fruits. Conclusion: Use the tests described and measure it by yourself. Than draw your own conclusions. My conclusion: No KH, no sugar, only berries

[@vervegrande]

The question is, was there a big temperature difference before eating the potatoes? Eating them cold or giving them time to cool can make a difference in blood sugar spike. Perhaps, you can try another experiment with potatoes cooled in the fridge and some cooled to room temperature.

[@thegoodenoughmama]

I haven't found the resistant starch theory to really work for me but I will have to try it again!

[@R2BMusicCH]

Often overlooked, the bottom line is that there's no such thing as essential carbohydrates, only essential amino and fatty acids. Nobody needs to ingest simple carbs. The liver can generate glucose from dietary protein through gluconeogenesis. Anyway, the big issue in most developed countries, up front by far the USA, is obesity and overweight in general. It is a well-known physiological fact that the human body will not metabolise its stored fat in the presence of a high insulin level. This becomes even more relevant with increasing age and decreasing metabolic health. Someone with a high insulin resistance eating high glycemic foods will have an extremely hard time to lose body fat. This has been tested millions of times. The "no limit carbs" diets might be ok for young, metabolically healthy people but if I was a health professional or a nutrionist I would never recommend it for people over 50 who are struggling with sustainable weight loss. Keep in mind that insulin resistance is mainly caused by excess visceral and abdominal fat. It's a vicious circle since this fat was stored there through insulin, hence by insulin-spiking foods. Foods which spike insulin levels are high glycemic foods. That's not even controversial in the underlying science. Dietary fat is not the culprit, it's the net carbs.

[@thegoodenoughmama]

Thanks for sharing this info!

[@CuriousGrannyx3]

Potatoes, especially Sweet Potatoes, have a good level of Fiber. Whole Foods in their whole state without a lot of processing will help lower your blood sugars as the Fiber reduces need for insulin. I can eat just about anything and maintain my weight and HA1C. BECAUSE, I eat Whole Food Plant Based Diet with seafood 2Xs a week. All meals should cause your blood sugar to spike with a return to normal within an 1.5-2 hr window. I do not worry about the spikes as my HA1C stays around 5.5.

[@thegoodenoughmama]

Thank you for sharing your experience!

[@normanbuitta2171]

Please re-examine country crock... Seed oils have been found to be even more detrimental than high fructose corn syrup - although both eventually lead to metabolic sydrome ( given the latest research )

[@thegoodenoughmama]

I don't eat country crock anymore. I grew up eating it though! Thanks for the info

[@ann7856]

It’s a great book

[@IaneHowe]

The biggest issues i see is not how hownor low yournspike is or was. Its the fact that in 2 hours you hungry after a bigger meal.

[@thegoodenoughmama]

Yup, as the hunger can indicate that my blood sugar is dropping too low/too fast.